Week 1 Assignment: Stress Diary & Analysis

Record your stressors from Monday to Friday. Be sure to list at least 5 stressors. Don’t forget to complete an analysis of your diary on
page 2. Turn this completed sheet in to your Thrive Coach at the end of Week 1 (Friday).

Intensity of
Date and Duration of Situation (circumstance, Triggering Event Emotional Behavioral Reaction
Stress
Time Stress location, people) (preceding event) (your feelings about the event)
Scale 0-10
I got mad at myself for hitting the
I woke up late. I was late for work I stayed up late watching snooze button. Due to the situation, I
Ex: Jan 3 6 30 mins
and the kids were late for school. Netflix was irritable with the kids before school
and felt guilty the rest of the day.
Analyzing Your Diary:
 First, look at the different stresses that you experienced during the time you kept your diary. Highlight the most frequent
stresses, and the ones that were the most unpleasant.
 Look at your assessments of their underlying causes, and your appraisal of how well you handled the stressful events. Do they
highlight problems that need to be fixed? If so, list these issues.
 Next, look through your diary at the situations that cause you stress. List ways in which you can change these situations for the
better.
 Finally, look at how you felt when you were under pressure, and explore how it affected your happiness and your effectiveness.
Was there a middle level of pressure at which you were happiest and performed best?